Lokacin Marathon: Cikakken Jagoran Horarwa
Menene Tsawon Lokaci don Horon Marathon?
Lokaci lokacishine tsari mai tsari na horon motsa jiki wanda ke raba shirye-shiryen tseren tsere zuwa matakai daban-daban, kowanne yana da takamaiman manufa da kuzarin horo. Maimakon horarwa iri ɗaya a duk shekara, ɓangarorin lokaci bisa dabaru na bambanta ƙarar horo, ƙarfi, da mai da hankali don haɓaka karbuwa da aiki a ranar tseren.
Tsarin tsara lokaci mai kyau don horon marathon yawanci yana ɗaukar makonni 16-24 kuma ya haɗa da matakan da ke haɓaka ƙarfin motsa jiki, haɓaka kofa na lactate, haɓaka saurin tsere, da ba da damar murmurewa da kyau kafin tseren burin ku.
Dalilin Da Ya Sa Tsawon Lokaci Ya Muhimmanci:
- Yana hana horarwa fiye da kima:Hanyoyin da aka tsara sun haɗa da ginannen farfadowa
- Yana inganta daidaitawa:Daban-daban na motsa jiki na horo sun yi niyya ta musamman tsarin ilimin lissafin jiki
- Kololuwar aiki:Lokaci yana ba ku damar kasancewa mafi kyawun ku a ranar tseren
- Yana rage haɗarin rauni:Ci gaba a hankali yana hana yin yawa da sauri
- Yana ƙarfafa amincewa:Ci gaban da aka tsara yana nuna ci gaba mai aunawa
Hanyoyi Hudu na Tsawon Marathon
Cikakken zagayowar horon marathon ya ƙunshi matakai daban-daban guda huɗu. Fahimtar kowane maƙasudin kowane lokaci yana taimaka muku horarwa da wayo da kuma guje wa matsaloli na gama gari.
Mataki na 1: Gina Tushe (makonni 4-8)
Manufar:Haɓaka tushe na aerobic da gina ƙarar horo
Gine-ginen tushe yana kafa tushe na aerobic wanda ke tallafawa duk takamaiman aikin marathon na gaba. Wannan lokaci yana mai da hankali kan shiga cikin sauƙiYanki 2 (60-70% max HR)don ƙara yawan adadin capillary, ƙarfin mitochondrial, da oxidation mai mai.
Mayar da hankali horo:
- 80-90% na gudana a cikin sauƙi, saurin tattaunawa
- Nisan nisan mako yana ƙaruwa da 10-15% a kowane mako
- Dogon gudu yana ginawa daga mintuna 90 zuwa awanni 2+
- Gudun lokaci guda ɗaya a kowane mako a cikin kwanciyar hankali
- Karamin aikin gudu ko tazara mai ƙarfi
Mabuɗin ma'auni don waƙa:
- Nauyin Horon Na yau da kullun (CTL)a hankali yana ƙaruwa
- Yawan bugun zuciya a ƙayyadaddun taki a hankali yana raguwa (inganta haɓakar aerobic)
- Ingancin farfadowa da tsarin bacci
Mataki na 2: Karfi/Gina Mataki (6-10 makonni)
Manufar:Haɓaka ƙofar lactate da gabatar da takamaiman abubuwan marathon
Tsarin gine-gine yana gabatar da ƙarin tsarin motsa jiki yayin da yake riƙe ƙarar aerobic. Wannan lokaci yana haɓaka ikon ku don share lactate da gudu cikin sauri don tsawan lokaci-mahimmanci ga nasarar marathon.
Mayar da hankali horo:
- Lokaci na mako-mako yana gudana aYanki 4 (kofa)don minti 20-40
- Dogon gudu tare da sassan tafiyar marathon (mil 6-8 na ƙarshe a takin burin)
- Hill yana maimaitawa don ƙarfi da ƙarfi
- Matsakaicin nisan mako-mako yana kaiwa 70-85% na mafi girman girma
- Farfadowa yana gudana yana da sauƙi (Yanki 1-2)
Misalin mako:
- Litinin: Maidowa yana tafiyar mil 6 cikin sauƙi
- Talata: Tempo Gudun mil 8 (minti 10 dumama, bakin kofa na mintuna 30, sanyin mintoci 10)
- Laraba: Sauƙaƙe mil 5
- Alhamis: Hill maimaita ko fartlek 7 mil
- Jumma'a: Huta ko sauƙi mil 4
- Asabar: Sauki 6 mil
- Lahadi: Dogon gudu 16 mil (6 na ƙarshe a gudun marathon)
Mataki na 3: Kololuwa/Takamaiman Mataki (makonni 4-6)
Manufar:Haɓaka saurin tsere da gina takamaiman juriyar marathon
Babban lokaci shine inda sihiri ke faruwa. Horowa ya zama ƙayyadaddun ƙayyadaddun buƙatun marathon: dogon gudu a ko kusa da gudun tsere, makonni mafi girma na nisan nisan tafiya, da motsa jiki waɗanda ke daidaita yanayin tseren.
Mayar da hankali horo:
- Makonni mafi girman nisan mil (mafi girman ƙarar zagayen horo)
- Dogon gudu mai nisan mil 18-22 tare da ɗimbin matakan tafiyar marathon
- Ayyukan motsa jiki na Marathon (mil 10-15 a cikin takin burin)
- Ci gaba da aikin ƙofa don kiyaye saurin gudu
- Makin Damuwa na horo (TSS)a mafi girma matakan
Takamaiman motsa jiki na marathon:
- 2 × 6 mil a gudun marathon:Minti 5 murmurewa tsakanin saiti
- Tsawon mil 16:Fara sauƙi, gama nisan mil 10 na ƙarshe a gudun marathon
- 20-miler tare da MP:12 mil mai sauƙi, mil 8 a gudun marathon
- Gaggauta ƙare dogon gudu:mil 18, mintuna 30-40 na ƙarshe a rabin gudun marathon
Wannan matakin yawanci ya haɗa da “mako kololuwa” guda ɗaya tare da iyakar nisan mil, sai kuma mako mai dawowa kafin fara tafki.
Mataki na 4: Taper (makonni 2-3)
Manufar:Warke daga damuwa na horo yayin kiyaye dacewa
Taper sau da yawa shi ne mafi wuya lokaci a hankali amma mafi muhimmanci physiologically. Rage ƙarar horo da kashi 40-60 cikin ɗari yana ba jikin ku damar dacewa da yanayin horon da aka tara tsawon watanni tare da kiyaye lafiyar da kuka gina.
Mayar da hankali horo:
- An rage girma da 20-30% makon farko, 40-50% mako na biyu, 60-70% makon tsere
- Ci gaba da ƙarfi amma rage tsawon lokaci (ci gaba da yin aikin gudun marathon)
- Dogon gudu yana saukowa zuwa mintuna 90-120 makonni biyu kafin tsere, mintuna 60-75 mako guda kafin
- Ƙara barci da mayar da hankali
- Ma'aunin Damuwa na Horon (TSB)ya koma tabbatacce (sabon hali)
Taper timeline:
- Makonni 3 da fita:Tsawon mil 12-mil tare da mil 4-6 a gudun marathon
- 2 makonni baya:8-10 mil "rehearsal dress" tare da mil 3-4 a gudun marathon
- Sati 1:Gudu mai sauƙi mai sauƙi, watakila tsawon mil 3 a gudun marathon
- Makon tsere:3-4 gajeriyar gudu mai sauƙi, 1-2 mil shakeout gudu rana kafin tsere
Tsarin Koyarwar mako-mako
A cikin kowane lokaci, tsarin ku na mako-mako yana da mahimmanci kamar yadda ake aiwatarwa gabaɗaya. Anan ga mafi kyawun samfuri na mako-mako don horar da marathon:
Ƙa'idar Hard-Sauki
Kar a taɓa tsara ayyukan motsa jiki biyu masu wahala a cikin kwanaki a jere. Jikin ku yana buƙatar sa'o'i 48-72 don murmurewa daga babban taro. Makon da aka saba ya haɗa da:
- 2-3 kwanaki masu wuya:Dogon gudu, gudu na ɗan lokaci, da/ko tazara
- 3-4 kwanaki masu sauki:Farfadowa yana gudana a saurin tattaunawa
- 1-2 kwanakin hutu:Cikakken hutu ko horon giciye
Dokar 80/20
Bincike ya nuna ƙwararrun marathoners suna yin 80% na horo a cikin sauƙi mai ƙarfi (Zone 1-2) da 20% a matsakaicin matsakaicin ƙarfi (Zone 3-5).Ka'idar horo ta 80/20yana hana ƙonawa yayin da yake haɓaka haɓakar aerobic.
AmfaniKIYAYE18Xdon bin diddigin rarrabawar ku a cikin makonnin horo kuma tabbatar da cewa ba ku gudu mil da yawa a matsakaicin (yankin launin toka).
Sarrafa lodin Horowa Lokacin Tsayawa
Gudanar da nauyin horoyana da mahimmanci don nasarar shirya tseren marathon. Mabuɗin ma'auni don saka idanu:
Load ɗin Horarwa na Tsawon Lokaci (CTL) - Jiyya na ku
CTL yana wakiltar lafiyar ku na dogon lokaci da aka gina sama da makonni 6-8. A lokacin horon marathon:
- Matakin tushe:CTL yana ƙaruwa akai-akai da maki 5-8 a kowane mako
- Tsarin Gina:CTL yana ci gaba da tashi amma a hankali
- Mafi girman lokaci:CTL ya kai matsakaicin (yawanci 80-120 don marathoners)
- Tafi:CTL yana raguwa kaɗan (maki 5-10) amma dacewa ya rage
Maɗaukakin Koyarwa Mai Sauƙi (ATL) - Gajiyarku
ATL yana bin gajiyar kwanan nan daga kwanakin 7-14 na ƙarshe. Sarrafa ATL yana hana wuce gona da iri:
- Haɗa makonnin dawowa kowane mako 3-4 (rage ATL da 30-40%)
- Karka bari ATL ya wuce CTL sama da maki 20-30 na tsawon lokaci
- Saka idanu ATL spikes bayan ƙwaƙƙwaran motsa jiki ko wasan kwaikwayo na tsere
Ma'aunin Damuwa na Horon (TSB) - Form ɗin ku
TSB = CTL - ATL, wakiltar shirye-shiryenku don yin:
- Korau TSB (-10 zuwa -30):Gina dacewa, al'ada a lokacin horo
- Tsakanin TSB (-5 zuwa +5):Daidaitacce, mai kyau don ƙoƙarin ɗan lokaci
- Kyakkyawan TSB (+5 zuwa +25):Sabo, manufa don ranar tsere
Taper yana nufin cimma +10 zuwa +20 TSB a ranar marathon-sabo da isa don yin amma ya dace da tsayin mil 26.2.
Kuskuren Lokacin Marathon gama gari
Guji waɗannan ramukan da ke hana horon marathon:
1.Tsallake Gine-gine
Yin tsalle kai tsaye zuwa babban aiki mai ƙarfi ba tare da tushe na aerobic yana haifar da rauni da ƙonawa ba. Ku ciyar aƙalla makonni 4-6 don haɓaka ƙarar girma kafin ƙara ƙarfi mai mahimmanci.
2. Yawaiwa Horon "Grey Zone".
Gudun mafi yawan mil a matsakaicin matsakaici (Zone 3) yana ba da isasshen kuzari don daidaitawa yayin tara gajiya mai yawa. Rungumar gudu mai sauƙi da gaske kuma adana ƙarfi don tsararrun motsa jiki.
3. Rashin isassun Makonni na farfadowa
Yawancin masu gudu suna tsoron rasa dacewa a lokacin makonni na farfadowa, amma daidaitawa yana faruwa a lokacin hutawa. Tsara jadawalin mako mai dawowa (rage ƙarar da kashi 30-40%) kowane mako 3-4 a duk lokacin zagayen horonku.
4. Yin Gasar Dogayen Gudu
Dogayen gudu yakamata ya zama mafi sauƙin ƙoƙari tare da sarrafa sassan tafiyar marathon. Gudun gabaɗayan dogon gudu a gudun marathon ko sauri yana tara gajiya da yawa kuma yana ƙara haɗarin rauni.
5. Taper mara kyau
Rage ƙarar da yawa (ko kaɗan) yana lalata aikin ranar tsere. Bi ingantattun ka'idojin taper: kiyaye ƙarfi, rage ƙarar da kashi 40-60%, kuma amince da tsarin.
6. Yin watsi da Buƙatun Farko na Mutum
Shirye-shiryen horarwa na yau da kullun ba su da lissafin ƙarfin dawo da ku. AmfaniCTL/ATL/TSB awodon keɓance nauyin horonku da lokacin dawowa.
Dabarun Tsara Tsawon Lokaci
Toshe Lokaci
Wasu masu horarwa suna amfani da "kashe lokaci" inda kowane shinge na mako 3-4 ya jaddada ingancin horo ɗaya:
- Toshe 1:Ƙarar motsin motsa jiki (tsawon gudu, sauƙi mai nisa)
- Toshe 2:Ƙofar lactate (lokacin gudu, tazarar kofa)
- Toshe 3:Takaitaccen gudun marathon (wasan motsa jiki)
- Toshe 4:Taper da tseren
Wannan tsarin yana ba da damar daidaitawa mai zurfi zuwa takamaiman abubuwan motsa jiki amma yana buƙatar kulawar farfadowa da hankali tsakanin tubalan.
Tsawon Lokaci
Horar da aka yi amfani da itaya jaddada matsananci biyu: mai sauqi (Zone 1-2) da kuma wuya (Zone 5). Wannan samfurin ya dace da masu gudu masu saurin horo ko waɗanda ke neman haɓakar haɓakar iska tare da ƙarancin rauni.
Juya Lokaci
Wasu masu horarwa na nesa suna ba da shawarar "juya lokaci" - farawa da ƙarfi da haɓaka girma daga baya. Wannan tsarin da ba na al'ada ba zai iya amfanar masu gudu tare da ƙaƙƙarfan sansanonin motsa jiki waɗanda ke buƙatar kiyaye saurin gudu yayin matakan nisan mil.
Bibiyar Ci gaban Zamanku
Nasarar lokaci-lokaci yana buƙatar saka idanu abubuwan daidaitawar ku. Bi waɗannan alamomi:
Ma'aunin Maƙasudin
- Matsakaicin bugun zuciya:Ya kamata a rage yayin ginin tushe
- Yawan bugun zuciya a ƙayyadaddun taki:Ƙananan HR a daidai wannan taki = ingantacciyar dacewa
- Ƙididdigar VO2max:Ya kamata karuwa yayin zagayowar horo
- CTL/ATL/TSB:Yana kwatanta tarin motsa jiki da sarrafa gajiya
- Kammala aikin motsa jiki:Ci gaba da buga matakan da aka tsara
Alamun Magana
- Ingancin barci da tsawon lokaci
- Ƙarfafawa da sha'awar horo
- Ciwon tsoka da lokacin dawowa
- Tunanin tunani a lokacin motsa jiki
KIYAYE18Xta atomatik yana bin ma'aunin nauyin horo da kumaGudu Mai Muhimmancicanje-canje, yana taimaka muku fahimtar ko shirin ku na lokaci-lokaci yana aiki. Duk lissafin yana faruwa akan na'urarka, yana tabbatarwacikakken sirri.
Misalin Tsare Tsaren Marathon na Mako 16
| Mako | Mataki | Miles na mako-mako | Dogon Gudu | Makullin motsa jiki | Mayar da hankali |
|---|---|---|---|---|---|
| 1 | Tushen | 30 | 10 mi mai sauki | Sauƙi gudu kawai | Gina tushen iska |
| 2 | Tushen | 35 | 12 mi sauki | Sauƙin ɗan lokaci 4 mi | Ci gaban Aerobic |
| 3 | Tushen | 40 | 14 mi sauki | Tafi 6 mi | Ƙara girma |
| 4 | Farfadowa | 28 | 10 mi mai sauki | Sauƙi gudu kawai | Makon daidaitawa |
| 5 | Gina | 42 | 15 mi (4 MP na ƙarshe) | Tafi 7 mi | Aikin ƙofa |
| 6 | Gina | 45 | 16 mi (5 MP na ƙarshe) | 2 × 4mi MP, hutawa 3 min | Marathon taki intro |
| 7 | Gina | 48 | 18 mi (6 MP na ƙarshe) | Tafi 8 mi | Jimiri na gini |
| 8 | Farfadowa | 35 | 12 mi sauki | Sauƙin ɗan lokaci 5 mi | Makon farfadowa |
| 9 | Kololuwa | 50 | 18 mi (8 MP na ƙarshe) | 12 mi MP | Marathon musamman |
| 10 | Kololuwa | 52 | 20 mi (10 MP na ƙarshe) | Tafi 9 mi | Mafi girman girma |
| 11 | Kololuwa | 48 | 18 mi (10 MP na ƙarshe) | 2 × 6m MP, hutawa 5min | Kwaikwayon tsere |
| 12 | Farfadowa | 38 | 14 mi sauki | Tafi 6 mi | Pre-taper dawo da |
| 13 | Tafi | 42 | 16 mi (6 MP na ƙarshe) | 8 mi MP | Fara taper |
| 14 | Tafi | 32 | 12 mi (4 MP na ƙarshe) | 5 mi MP | Rage ƙara |
| 15 | Tafi | 24 | 8 mi sauki | 3 mi MP | Ƙarshe na ƙarshe |
| 16 | Makon tsere | 32 | MARATON | 2 mi girgiza | RANAR TSIRA! |
Bayanan kula:
- Daidaita nisan mako-mako dangane da gogewar ku (± 20-30%)
- Makonni farfadowa kowane mako na 4 suna hana overtraining
- Yankunan Marathon (MP) suna ƙaruwa sannu a hankali cikin tsawon lokaci
- Makonni mafi girma suna faruwa makonni 4-6 kafin ranar tseren
- Taper yana rage ƙara yayin kiyaye wasu ƙarfi
Tambayoyin da ake yawan yi Game da Lokacin Marathon
Yaya tsawon lokacin horon marathon zai kasance?
Yawancin tsare-tsaren horon marathon suna daga makonni 16-24. Masu farawa suna amfana daga makonni 20-24 don gina ginin aerobic lafiya, yayin da ƙwararrun marathoners za su iya shirya cikin makonni 16-18 idan sun kula da dacewa na tsawon shekara. Ƙwararrun ƙwararrun masu gudu tare da tushe mai ƙarfi na aerobic na iya amfani da hawan keke na mako 12-14.
Menene madaidaicin nisan mako-mako don horar da marathon?
Wannan ya dogara da kwarewa da burin. Marathoners na nishaɗi yawanci suna yin kololuwa a mil 35-50 a kowane mako, masu tsere masu gasa a mil 50-70, da masu gudu masu ci gaba a mil 70-100+. Makullin shine haɓakawa na ci gaba-ƙara nisan mil a hankali cikin watanni, ba makonni ba.
Sau nawa zan hada makonnin farfadowa?
Tsara jadawalin mako mai dawowa (rage ƙarar da kashi 30-40%) kowane mako 3-4 a duk lokacin zagayen horonku. Wannan yana ba da damar daidaita yanayin jiki kuma yana hana tarin gajiya. Yawancin tsare-tsaren makonni 16 sun haɗa da makonni 3-4 na farfadowa da na ƙarshe.
Shin zan iya yin tseren tuntuɓar lokacin horon marathon?
Ee, yawancin tsare-tsare sun haɗa da tseren marathon rabin ko tseren mil 10 4-6 makonni kafin marathon. Wannan yana ba da aikin tsere, gwada motsin ku, kuma yana tabbatar da dacewa. Tsara shi a lokacin ginin ku, ba a cikin makonni mafi girma ba, kuma ku bi shi azaman motsa jiki mai wahala tare da rage horo a wannan makon.
Idan na rasa sati guda na horo fa?
Kar a tsorata. Ci gaba da horo a inda kuka tsaya amma rage girma da kashi 20-30% na satin farko baya. Kada ku yi ƙoƙarin "gyara" nisan da aka rasa - wannan yana haifar da rauni. Idan kun rasa makonni 2+ saboda rashin lafiya ko rauni, tuntuɓi koci game da gyara burin ku ko tsawaita lokacin horonku.
Nawa ya kamata in buga kafin marathon?
Rage ƙarar horo da kashi 40-60% sama da makonni 2-3 na ƙarshe yayin da ake ci gaba da ƙarfi. Wannan yana ba da damar dawowa daga damuwa na horo yayin kiyaye lafiyar jiki. Taper ya kamata ya bar ku ku ji sabo, mai kuzari, da ɗan rashin natsuwa ta ranar tsere-waɗannan alamu ne masu kyau.
Zan iya bin tsarin lokaci-lokaci idan ina da iyakacin lokaci?
Ee. Ingancin yana bugun yawa. Idan an iyakance shi zuwa gudu 4-5 a kowane mako, ba da fifikon dogon gudu guda ɗaya, gudu na ɗan lokaci ɗaya, kuma cika sauran kwanaki tare da saurin murmurewa. Amfanihoro load awo awodon tabbatar da ƙayyadaddun horonku ya haifar da isassun kuzari don daidaitawa.
Menene babban kuskuren ɓata lokaci?
Yin girma da yawa a matsakaicin ƙarfi (Zone 3). Wannan horon "yankin launin toka" yana ba da isasshen kuzari don daidaitawa yayin tara gajiya mai yawa. Bi ka'idar 80/20: 80% mai sauƙi, 20% wuya. Sanya horon ku don kyakkyawan sakamako.